Saturday 1/2 or Sunday 1/3

Running
(5) 40 yd Shuttles (5 yd, back, 10 yd, back, 5 yd, back)
(5) 30 yd Sprints (as soon as you cross the finish line, chop your steps and break down as quickly as possible)
- Full recovery on all sprints


Strength
5 x 3 Front Squat
5 x 8 1 arm/1 leg RDL

WOD

10 Swings
1    Burpee
9   Swings
2   Burpees .....
continue reaching a final round of:
1    Swing
10 Burpees